appreciate the kind words
1 Like
3/31/24: 930am workout
Week 2 Phase 2 Legs
Hammer strength V squat:
5x 90lbs added
3 box jumps (36”)
5x 180lbs added
3 box jumps
5x 270lbs
3 box jumps
5x 340lbs
3 box jumps
5x 410lbs
Single leg lying hamstring curls:
3x8 each side @80
Single leg extensions:
3x8 each side @100
Cable crunches:
3x12
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4/2/24: 600am workout
Week 2 Phase 2 Upper
Wide-grip lat pulldowns:
6x 120
6x 150
6x 180
6x 210
6x 210
Db seated shoulder press:
6x 55s
6x 75s
5x 95s
6x 90s
Close-grip seated cable row:
6x 170
6x 200
6x 200
Machine chest press:
6x 200
6x 255 w/ pause & hold on last rep
6x 255 w/ pause & hold on last rep
will have to switch to Dbs or a plate-loaded machine next week as 255 is as heavy as this goes
Hammer cable curls:
3x8 w/142.5 & super slow eccentric each rep
Machine lateral raises:
3x8 each arm w/small weight increases each set
1x12 alternating each arm w/lower weight
Wendler row/shrug:
3x8 w/4 plates added & 1-2 sec pause each rep
had 2 scoops of Surge intra-workout and then a smoothie with whey, egg whites, oats and a banana post workout . . brought a plate of eggs and smoked ham to work today for breakfast and also 3 chicken thighs, a bowl of jasmine rice, 3 duck leg quarters and a pack of deer sticks for lunch/snack later on today
3 Likes
4/5/24: 500pm workout
Week 3 Phase 2 Push
BB bench:
10x 135
8x 185
5x 225
3x 275
2x 295
4x 305 . . missed the 5th rep, got it about half way up and then it stopped
Smith High-incline press:
6x 125
6x 165
6x 195
6x 215
6x 215
Cable Y lateral raises:
3x8 each side w/full stretch at bottom
Overhead cable tricep extensions:
3x8 w/150 (full stack/will have to find a way to add weight next time)
Machine lateral raises:
3x10 each arm w/super slow eccentric each rep
2 Likes
4/6/24: 1145am workout
Week 3 Phase 2 Pull
Weighted neutral grip pull-ups:
5x BW
5x BW
5x +25lbs
5x +50lbs
2x5 +75lbs
5x +60lbs
Bent BB rows:
5x 135
5x 225
3x 275
5x 315 . . felt like I was getting into a little too much body english here so dropped the weight back a little
2x5 295
10x 225
Bent rear delt flyes:
10x 40s
2x12 35s
Standing Db curls:
8x each arm w/45s
2x8 w/40s
Trap bar shrugs:
2x8 w/385 & a pause on each rep
added a back off set of BB rows cause I really wasn’t happy with the top set so I did one less set of shrugs to even out the volume
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4/7/24: 400pm workout
Week 3 Phase 2 Legs/Lower
BB hip thrusts:
5x 135
5x 225
5x 275
5x 315
5x 365
5x 405
5x 425
BB step-ups:
4x6 each leg w/105lbs
Single-leg seated leg curls:
3x8 each leg w/slow eccentric each rep
Hanging leg raises:
3x12
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4/9/24: 600am workout
Week 3 Phase 2 Upper
Wide-grip lat pulldown:
6x 130
6x 160
6x 190
6x 215
6x 210
Seated Db shoulder press:
6x 55s
6x 75s
6x 95s
7x 90s
Close-grip seated cable row:
6x 180
6x 210
6x 210
Machine chest press:
6x 215
6x 255 w/pause and 10 sec hold on last rep
6x 255 w/pause and 10 sec hold on last rep
Cable hammer curls:
3x8 w/155 & slow eccentric each rep
Db lateral raises:
3x12 w/15s
Shrugs w/rotating rack attachment??:
3x8 w/3 plates each side and 2 sec pause on each rep
felt really strong this morning . . had 2 scoops of Surge pre/intra workout and then an egg white, whey, orange and oat smoothie when I got home and am now eating a plate of 5 eggs w/onions and peppers, a slice of sourdough and a pear . . grilled lamb chops for lunch
1 more week of the heavy stuff and then I’ll finish up with 2 weeks of lower weight/higher rep days
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4/10/24: 515pm workout
Week 3 Phase 2 Lower
Front squat machine:
5x 90lbs added
5x 270lbs
5x 360lbs
5x 450lbs
5x 540lbs
5x 630lbs
5x 720lbs (PR)
BB RDLs:
6x 135lbs
6x 225
6x 315
5x 355
5x 355
Single-leg leg extensions:
3x8 each leg
Hanging leg raises:
3x12
starting to feel a little beat up, still loving the progress though . . 1 more week of heavy stuff then finishing up with 2 weeks of higher rep/pump stuff
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4/12/24: 700am workout
Week 4 Phase 2 Push
BB bench:
10x 115
5x 185
5x 225
3x 275
2x 295
3x 315 (PR, wooo!)
High incline (60 degrees) smith machine press:
5x 85lbs (actual weight)
5x 125lbs
5x 175lbs
3x5x 225lbs
Cable Y lateral raises:
2x12 each side
Overhead cable Tricep extensions:
3x8
Machine lateral raises:
2x12 each side individually
pretty pumped about my bench press numbers . . only had a scoop of Surge preworkout and then an egg white, whey, oat, banana smoothie right after training and then a 10oz sirloin, 3 eggs, an orange and a slice of sourdough about an hour later
4 Likes
congrats
Favorite loaded cary variation ??
thanks
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4/13/24: 900am workout
Week 4 Phase 2 Pull
Neutral-grip pull-ups (little wider than shoulder width grip):
2x5 w/BW
5x +25lbs
5x +50lbs
3x5 +75lbs
Bent BB rows:
8x 135
5x 225
5x 275
2x5x 315 (really locked in form this week and felt much better about these)
5x 295
Bent rear delt flyes:
10x 40s
12x 30s
15x 20s
Ez bar curls:
2x6 w/100
Hammer strength shrugs:
2x8 w/190lbs added each side and long pause each rep
Standing DB curls:
2x6 w/45s
videos with 75lbs on a belt . . checked my weight for the first time in weeks and am tipping the scales at 216
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4/16/24: 545am workout
Week 4 Phase 2 Upper
Wide-grip lat pulldown:
6x 140
6x 170
6x 200
6x 210
6x 210
Db seated shoulder press:
6x 55s
6x 70s
6x 85s
7x 95s
7x 90s
Close-grip seated row:
6x 160
6x 190
6x 210
6x 210
Hammer strength chest press:
6x 90lbs added each side
4x 135lbs (weak)
5x 125lbs
6x 115lbs
Lean-away cable lateral raise:
2x12 each side
Cable hammer curls:
2x8
Incline bench Y raises:
10x 20lb Dbs
15x 15lb Dbs
felt awesome to get back to er after 2 long days off . . Surge preworkout then a oat, egg white, whey, banana smoothie post workout . . 4 eggs and a slice of sourdough about an hour or so later and I have grilled lamb chops, chicken thighs and rice for lunch
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4/17/24: 100pm workout
last day of Phase 2 . . fighting a cold and I can tell; ran out of energy quick today . . I’m really looking forward to starting the last 2 weeks of this program on Friday so hoping this doesn’t affect it
Front squat machine:
5x 90lbs added
5x 270lbs
5x 360lbs
3 box jumps
5x 450lbs
3 box jumps
5x 540lbs
3 box jumps
5x 630lbs
3 box jumps
4x 720lbs (this is where I really lost steam)
Single-leg RDLs:
3x6 each side w/88lb KB
Single-leg leg extensions:
3x8 each side w/95
wanted to do some trap bar carries too but called it here . . took a short nap before the kids got home and am grilling some steaks now . . going to hit some zinc, D3 and vit C hard later
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4/19/24: 530am workout
Phase 3 Push
Low-incline Db press:
3x20 w/70s (last set was rest pause)
Cable crossover/flye:
3x15 w/slight pause & squeeze on each rep
Hammer strength shoulder press:
15x 80lbs each side
15x 75lbs
15x 70lbs (rest pause the last 3 reps)
Lean-away cable lateral raises:
2x20 each side
Overhead cable tricep extensions:
3x20 @80
not quite back to 100% but definitely felt better this morning after taking it easy yesterday . . had a scoop and a half of Surge pre/intra workout and then a big smoothie with bananas, strawberries, oats, egg whites, almond butter and whey along with 3 eggs + peppers and onions post workout . . brought a couple chicken thighs, two lamb shoulder chops, some rice and a sweet potato to work today
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4/20/24: 530am workout
Phase 3 Pull
Hammer strength iso-lateral pulldown:
2x20 each side w/75lbs added each side
Omni-grip lat pulldown:
20x Wide-grip @140
20x closer-grip @130
20x underhand grip @120
Bent BB rows:
3x20 @165
Hammer strength shrug machine:
20x 2 plates each side
2x15 w/same
Cable face pulls:
3x20 w/50
Ez bar curls:
5x 100lb bar
8x 60lb bar + 4 bottom half partials
10x 50lb bar + 5 bottom half partials
thought that transitioning from heavy 5 rep sets to 20 rep sets would be ‘easier’ but it’s a whole different level of fatigue . . glad I videoed my bb rows as I was a little too upright . . hinged deeper on my last set
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Sagittal plane Rows and Kelso shrugs. Try way less volume and more intensity. Loaded carries, too.
Thanks . . the last two weeks of this program are very high volume